Workout of the Day
Three sets of:
Bench Press x 3-4 reps @ 20X1
Rest 2 minutes
Weighted Pull-Up x 2-3 reps @ 20X1
Rest 2 minutes;
and then,
“Lynne”
Five sets for max reps of:
Bodyweight Bench Press
(ladies, shoot for 3/4 bodyweight)
Pull-Ups
Rest 4 minutes between sets.

Be A Part of the Sea of Green!
Written by C.J. Martin

As many of you know, the CrossFit Games are just around the corner.  The format is quite different this year, and it is going to allow many folks to compete who otherwise might be intimidated or unable to make it to an event site.  With your help, this could be a really cool event.  But, it’s going to be imperative that you participate!

Invictus has a strong tradition of success in CrossFit Games competition (two top 5 finishes in the Affiliate Cup in its two years of existence and some studly individual competitors).  More importantly, we have the BEST support crew in the world – The Sea of Green!  This year should be no different.  We are calling on the Sea of Green to come out strong to support Invictus and all of our athletes as they work their way toward regionals and the CrossFit Games.

Invictus will be opting in as a host site for the sectionals workouts, and we are encouraging all who are interested in participating to do so.  We will be running the workouts on Friday and Saturday each week, but if you need to perform the workout earlier in the week, please email [email protected] and we will see if we can accommodate your schedule and get you in earlier.

Please watch the video above and go to the CrossFit Games website to get registered.  We will be notified when you ask to join the Invictus team, and will confirm you as part of the 2011 Sea of Green.

We look forward to your participation and supporting you in testing your limits.  If you have any questions, please don’t hesitate to ask one of your coaches or email [email protected]

Leave a Reply

avatar
Jennifer N
Guest
Jennifer N

I have taken wone for the team. I’ve registered and requested to join Invictus. Now to go work on my double-unders. 🙁

nichole
Member
nichole

Thanks everyone for registering! Keep them coming!

Mandy
Guest
Mandy

Registration complete. Request sent to join team Invictus.

Dani
Guest
Dani

registered. i did it for the Sea of Green.

Brad
Guest
Brad

I’ve registered and requested team Invictus.

Sean Erb
Member
Sean Erb

registered and request for invictus submitted

Chanel Call
Member
Chanel Call

done and done! but how do we associate ourself with CFI?

Chanel Call
Member
Chanel Call

I am in class so I can’t watch the video right now… but I think we just request to join, which I will try and do now… verdict to come

nichole
Member
nichole

You are in Chanel!

CJ
Admin
CJ

I know not everyone is as competitive as I am, but there are gyms across the United States that are currently kicking our butts in number of members registered for Sectionals on the Games site. Please check out our instructional video and get registered on the Games website as soon as possible!

chris
Guest
chris

CJ,

I am doing Week 1 down there for sure…not sure about following weeks yet. Are you asking that everyone that will be competing at Invictus request to Join that team?

CJ
Admin
CJ

Chris, the team is for folks who want to represent Invictus at Regionals if we are able to advance that far.

Chris
Guest
Chris

got it…so only for Invictus members then, correct?

Lena
Guest
Lena

I’m guessing we need to register online if we’ve signed up for the sectional workouts at the gym?

CJ
Admin
CJ

Yes please!

Chris K
Guest
Chris K

Should we Register as an Athlete, or Register as an Affiliate?

CJ
Admin
CJ

Register as an athlete. (Invictus is already registered as the affiliate.)

Cynthia
Guest
Cynthia

I’m in! AND I have the cutest picture ever on my profile!

Stetson
Guest
Stetson

Cynthia, you’re right, your picture is the cutest hands down.

I’m in!

Mary Dehart
Member
Mary Dehart

Yipee! I am now part of the amazing and ever so talented “Sea ‘O Green”.

Deuce
Guest
Deuce

Me too!

DTM
Guest
DTM

In.

FAQ - Workout of the Day (WOD)

What does WOD mean in CrossFit?

WOD stands for Workout of the Day. Most CrossFit gyms post one workout each day for their members and online followers to complete. Invictus currently offers THREE free programmed WODs each day (shown above)... and even more personalized and online supplemental programs through Invictus Athlete.

Which program is right for me? Can I move between them?

One thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Be sure to pick which programming is right for you so you can get a great workout that meets your needs.

What does 30X0 mean? (How to read the WOD)

Another thing you might notice that’s different about our programming is that we use ‘tempo training’ - almost always in the Fitness programming and in various cycles for the Performance and Competition programs. Those extra numbers (ex: @30X0) might seem confusing at first glance but you’ll totally get how it works and why we like to use it after reading this. Trust us, you’ll soon witness the many benefits firsthand. Learn more about tempo training.

I need help with some standard movements and warm-up ideas!

Whether you’re new to CrossFit or have lots of experience with the WOD, our coaches will help you get the most out of every workout. It doesn’t matter if you struggle with a particular movement or if your goals are pushing you toward the higher skilled and more elusive movements, our professional coaches support everyone with advice and feedback.

They have worked with all athlete levels and know what it takes to get people moving to the best of their abilities. Whether it’s burpees, double-unders, muscle-ups, or tips for the Assault Bike - we’ve got a coach who can help you.

Don’t worry, we’ve got your warm-ups covered, too. Our coaches are constantly learning from other modalities and love to use what they learn in innovative warm-ups focused on both preparing for the workout at hand and maintaining the body for a pain free life. Check out this full body routine to keep your joints functioning and free of inflammation. We also post warm-up suggestions in the Workout of the Day for each of the programs that are tailored to that day’s movements.

Workout on your own and don’t have much time for your warm-up? Here’s a couple of quick and simple ones for your shoulders, squat day, deadlifts, and everyone’s problem area, the thoracic spine.

What if I can’t lift the weight or do the movement as prescribed?

Scaling is part of the beauty of CrossFit because it enables workouts and programming to be tailored to anyone’s ability. When it comes to weight, you can and should ALWAYS scale the weight down if it is unsafe for you to lift it, or if it changes the intended stimulus of the workout.

Here are some rules of thumb for scaling weight in metcons (lifting for time). For gymnastics movements, there are some simple scaling solutions as well. If you are unsure, reach out to your Invictus coach! We are here to make sure you get the safest and best workout possible - proper scaling allows for that.

How many days per week should I train? / How many rest days should I take?

At Invictus, we offer programming 6 days a week, Monday-Saturday and we realize not everyone’s schedule - or training needs - are the same and therefore, you must use your best judgement and listen to your body when it comes to deciding how often to take a rest day.

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing you have to keep in mind is that you can’t sustain that high intensity every single day; otherwise your body ends up breaking down.

You can learn more about how often someone should take a rest day in this article.

What does EMOM stand for?

EMOM stands for Every Minute on the Minute. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does AMRAP mean?

AMRAP means “As Many Rounds (and Reps) as Possible” in a certain time period. For example, the workout might say...

AMRAP in 10 minutes of:

30 Double-Unders
20 Pull-Ups
10 Thrusters

So you would keep going through the cycle of those three exercises until the 10 minutes is up. Your score is the number of complete rounds plus any extra reps you did. So if you did four complete rounds plus 15 Double-Unders in the fifth round, your score would be 4+15.

What does OTM mean?

OTM stands for “On the Minute” and is the same thing as an EMOM. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does NFT mean?

NFT stands for “Not for Time” and means that you shouldn’t rush or try to go fast, but instead, focus on technique, skill, form or whatever you are working on for that movement.

How heavy should my first set be?

You might also be wondering where to start your first set if, for example, the workout of the day calls for 5 sets of Deadlift x 5 reps. Is the first set a warm-up or is that the first working set? Here’s our recommendation for how to properly build to your starting weight and what we consider warm-up sets and working sets.

How can I figure out my 1RM?

We frequently use percentage references in prescribing the number of reps to perform, so it’s essential that you have a good idea on most of your maxes.

Let’s say it’s been awhile since you have attempted a 1RM; maybe you had an injury a few months ago, or maybe you just somehow keep missing the 1-RM test days, or maybe you just forgot to write it down in your log book. If you have a multiple-rep max, you’re in luck. There’s actually a simple equation you can use to calculate an estimated 1RM based on the max number of reps you can do at a given weight.